Fruit
canned prune.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
105
PROTEIN
0.90g
CARBS
26.2g
FAT
0.10g
FIBER
4.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories105kcal—
Protein0.90g2%
Carbohydrates26.2g10%
Fiber4.5g16%
Sugar21.5g43%
Total fat0.10g0%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water71.8g—
MINERALS
Sodium4.0mg0%
Potassium263mg6%
Calcium21mg2%
Iron0.80mg4%
Magnesium18mg4%
Phosphorus25mg2%
Zinc0.20mg2%
Copper0.10mg11%
Manganese0.10mg4%
Selenium0.30µg1%
VITAMINS
Vitamin A35µg4%
Vitamin C1.5mg2%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K45µg38%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.10mg6%
Folate (B9)2.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup234g
1 tablespoon14.6g
1 teaspoon4.9g
1 ml1g
1 liter975g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, particularly soluble and insoluble fiber, which aids digestion and helps prevent constipation.
- ✓Rich in antioxidants, such as phenolic compounds, which help protect cells from damage caused by free radicals.
- ✓Good source of potassium, a mineral essential for maintaining healthy blood pressure and heart function.
- ✓Contains sorbitol, a natural sugar alcohol that has a laxative effect, further contributing to digestive regularity.
- ✓Provides important nutrients for bone health, including vitamin K and boron, which may help reduce the risk of osteoporosis.
COOKING TIPS
In the kitchen.
- 1Puree canned prunes to create a natural sweetener or fat substitute in baked goods like brownies and muffins, which also adds moisture.
- 2Chop and add to savory dishes like stews, tagines, or roasted meats (especially pork and chicken) for a touch of sweetness and depth of flavor.
- 3Use the prunes and their liquid from the can to create a simple compote or sauce to serve over yogurt, oatmeal, or ice cream.
- 4Incorporate into stuffings for poultry or pork roasts to add moisture and a rich, fruity flavor.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place, such as a pantry. They can typically last for 1-2 years.
- Once opened, transfer the prunes and their liquid to an airtight container (glass or plastic) and refrigerate. Consume within 1 to 2 weeks for best quality.
FAQ
Frequently asked questions.
Are canned prunes healthy?
Yes, canned prunes are highly nutritious, providing an excellent source of dietary fiber, potassium, and antioxidants. They support digestive health, heart function, and bone strength through nutrients like Vitamin K and boron.
Do canned prunes help with constipation?
Canned prunes are very effective for digestive regularity. They contain both soluble and insoluble fiber, as well as sorbitol, a natural sugar alcohol that acts as a mild laxative to help prevent and relieve constipation.
How many calories and carbs are in canned prunes?
A 100g serving of canned prunes contains approximately 105 calories and 26.2 grams of carbohydrates. While they are nutrient-dense, they are relatively high in natural sugars, so it is best to enjoy them in moderate portions.
Are canned prunes keto-friendly?
No, canned prunes are generally not suitable for a strict keto diet. With about 26.2g of carbohydrates per 100g, they are too high in sugar and carbs to maintain ketosis for most people.
Are canned prunes vegan and gluten-free?
Yes, canned prunes are naturally vegan and gluten-free. They are made from plums and typically preserved in water, juice, or syrup, making them safe for those with gluten sensitivities or plant-based lifestyles.
How do you use canned prunes in cooking?
Canned prunes can be eaten directly, stirred into oatmeal, or blended into smoothies for added fiber. They also work well as a topping for yogurt, a sweetener in baked goods like muffins, or even in savory stews.
What do canned prunes taste like?
Canned prunes have a deep, concentrated sweetness with a slightly earthy undertone. Unlike dried prunes, they have a very soft, tender, and moist texture because they have been preserved in liquid.
How should I store canned prunes after opening?
Once the can is opened, transfer the prunes and their liquid into an airtight glass or plastic container. Store them in the refrigerator and consume them within 5 to 7 days for the best quality.
How long do unopened canned prunes last?
Unopened canned prunes have a long shelf life and can be stored in a cool, dry pantry for 1 to 2 years. Always check the 'best by' date on the lid to ensure the fruit is still at its peak quality.
Is the liquid in the can healthy to eat?
The liquid often contains beneficial nutrients and sorbitol that leached out of the fruit. However, if the prunes are packed in 'heavy syrup,' the liquid will be very high in added sugar, so it is healthier to choose prunes packed in water or natural juice.
